Four-Day Split Workout Routines for a Healthier You

To quickly preface split routines, It is usually preferred to split  based on movements like pushing or pulling. Not by body parts. 

Your body doesn’t understand “parts” and instead works based on kinetic chains. This means the body is going to use whatever muscles or “parts” it needs to in order to get the work (kinetic energy) done. 

This is typically why compound exercises are preferred, they work several muscle groups and get your entire body stronger. The muscles also work in a natural kinetic chain in order to perform a lift.

Routine 1: Traditional Workouts

The first routine we are going to look at is based on 4 specific days. These exercises will help improve your lower back and abs. It’s also great for torso development.

Note: Rest for about 60-90 seconds between sets of each of these workouts.

Day 1 – Leg Workouts

  1. Squats
    • 3 sets with 6 -10 reps each.
  2. Split squat and lunge
    • 3 sets with 6-10 reps each.
  3. Stiff-legged deadlift
    • 3 sets with 8-10 reps each.
  4. Calf raise
    • 3 sets with 6-10 reps each.
  5. Back hyperextensions
    • 3 sets with 8-10 reps each.

Day 2 – Chest, Abs, and Triceps Workouts

  1. Bench or dumbbell press
    • 3 sets x 6-10 reps.
  2. Dips or assisted dips
    • 3 sets x 6-10 reps.
  3. Incline bench or dumbbell press
    • 3 sets x 6-10 reps.
  4. Close-grip pushups
    • 2 sets x 8-10 reps.
  5. Ab crunches
    • 3 sets x 8-10 reps.

Day 3 – Back and Biceps Workouts

  1. Deadlift
    1. 3 sets x 6-10 reps
  2. Pull ups/Lat pulldowns
  3. Pull ups: 3 sets or more with 6-8 reps
  4. Lat pull downs: 3 sets x 6-8 reps
  5. Bent-over rows
    • 3 sets x 8-10 reps
  6. Biceps curl
    • 2 sets x 6-10 reps
  7. Back hyper-extension
    • 3 sets x 8-10 reps

Day 4 – Shoulder and Lower Back Workouts

  1. Standing shoulder press or one-hand side press
    • 3 sets x 6-10 reps each
  2. Power shrugs
    • 3 sets x 6-10 reps each
  3. Lateral raises
    • 2 sets x 8-10 reps each
  4. Ab crunches
    • 3 sets x 8-10 reps each

Routine 2: Movement and Intensity

This routine focuses more on your movement and intensity control.

You can do these exercises every day but let’s focus on our 4-day split. Don’t forget to include a rest day in between every movement workout.

Lastly, don’t forget to take a 60-90 second break after each set.

Day 1 – Intense Movement Workouts

  1. Squats
    • 3 sets x 5 reps
  2. Dips or assisted dips/standing shoulder press
    • 3 sets x 6-8 reps
  3. Calf raise
    • 3 sets x 6-8 reps
  4. Ab crunches
    • 3 sets x 8-10 reps

Day 2 – Light Pull Workouts

  1. Power shrugs
    • 5 sets x 3 reps
  2. One-arm dumbbell row
    • 3 sets x 12-15 reps
  3. Biceps curls
    • 2 sets x 8-10 reps
  4. Lower back extension
    • 3 sets x 12-15 reps

Day 3 – Light Push Movement

  1. Front squats
    • 5 sets x 3 reps with light weight
  2. Standing shoulder press
    • 3 sets x 12-15 reps
  3. Pushups
    • 3 sets x your desired reps
  4. Close-grip bench press
    • 2 sets x 10-12 reps
  5. Ab crunches or Swiss ball crunches
    • 3 sets x 8-10 reps

Day 4 – Intense Pull Workouts

  1. Deadlift/Hang clean pull
    1. 3 sets x 6 reps
  2. Lat pull-downs
    1. 3 sets x 6-8 reps
  3. Pull ups
    1. 3 sets x your desired reps
  4. wide grip row
    • 3 sets x 6-8 reps

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